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overhead view of buffalo chicken bowl.

Easy Buffalo Chicken Rice Bowls with Ranch (Healthy)

Mallory
These Buffalo Chicken Bowls are loaded with tons of flavor and are easy enough for a weeknight, but special enough for a weekend meal! Seasoned chicken is pan seared, tossed in buffalo sauce, and served on a bed of rice with fresh veggies and a drool-worthy ranch dressing made healthier with Greek yogurt! It's full of nutrition and easy to customize! I hope you enjoy! 😊
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Prep Time 10 minutes
Cook Time 20 minutes
Course Dinner
Cuisine American
Servings 6 servings
Calories 315 kcal

Equipment

Ingredients
  

Buffalo Chicken Ingredients

  • 1½ lbs boneless, skinless chicken breasts (or boneless, skinless chicken thighs)
  • 2 tablespoon extra virgin olive oil (1 tablespoon for marinading + 1 tablespoon for cooking)
  • 1 teaspoon each: garlic powder, paprika
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • ¼ cup buffalo sauce (I use Primal Kitchen brand Original Buffalo Sauce)
  • squeeze fresh lemon juice

Homemade Ranch Ingredients

  • 1 cup Greek yogurt
  • 1 tablespoon mayonnaise (optional)
  • 2 tablespoon lemon juice (about ½ a large lemon)
  • 1 teaspoon dried dill
  • 1 teaspoon dried chives
  • 1 teaspoon dried parsley
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon kosher salt (more to taste)
  • 2-4 tablespoon water (to thin it out to desired consistency)

For Assembling Bowls

  • 3 cups rice, cooked (1 cup uncooked, ~½ c cooked rice per serving)
  • 3 cups romaine lettuce, optional (~½ c per serving))
  • cherry tomatoes, cucumbers, pickled onions, feta cheese (optional toppings)

Instructions
 

  • Prep the chicken: Cut the chicken into bite-sized pieces. Add 1 tablespoon of the olive oil and the seasonings. Give it a toss until the chicken is coated.
  • Make the rice: cook rice according to the instructions on the package. Let it cool about 5-10 minutes and fluff it. If you want more flavor, add some lemon juice, olive oil, garlic powder, salt & black pepper. Mix to combine. 
  • Prep the Ranch Dressing: while the rice is cooking, make the homemade ranch dressing by combining the Greek yogurt, mayo, water, lemon juice, and seasonings in a small bowl. Mix well to combine with a whisk or spoon.
  • Cook the chicken: heat a large skillet on medium-high heat. Add remaining tablespoon of olive oil and heat until it shimmers. Add the seasoned cubed chicken and cook for 3-4 minutes on one side, undisturbed. Flip and cook another 3-4 minutes until fully cooked to an internal temperature of 165℉ (75°C). Remove the chicken from the skillet and toss it in a bowl with the buffalo sauce. Squeeze the lemon on top.
  • Prep the toppings: cut the toppings you will be using. I cut my cherry tomatoes in half, slice the cucumber, dice the avocado, and chop the romaine lettuce.
  • Assemble the bowls - Add the romaine (optional), cooked rice, chicken and toppings to a bowl.. Pour the ranch dressing over everything. 
  • Hint: serve this recipe family style and let everyone choose as much of each component as they want! 

Notes

* nutrition info based on serving size recommendation (makes 6 bowls): ½ cup chicken, ½ cup rice,  2 tablespoon dressing, ½ cup romaine lettuce (optional). Additional toppings such as tomatoes, cucumbers, pickled onions, and feta not included.
Expert Tips
  • Cut the chicken into similarly sized pieces to ensure it cooks evenly.
  • Be careful when adding the chicken to the hot oil because it may splatter!B
  • e sure to use a buffalo sauce you like the taste of!
  • If you're sensitive to spicy food, start with less buffalo sauce and add more to taste. 
  • Rinse the rice under cold water in a mesh strainer before cooking. This helps get rid of some of the starch and will prevent the rice from becoming gummy while it cooks.
  • Don't remove the lid from the pot while the rice cooks! It will release some of the steam. 
  • After the rice is done, remove the pot from the heat and let it stand for 5-10 minutes, covered, before removing the lid.
Storage
*I suggest storing the individual components of this recipe separately. 
  • Storage for Chicken - store in an airtight container in the refrigerator for up to 3-4 days.
  • Storage for Rice - store in an airtight container for up to 3-4 days.
  • Storage for Ranch Dressing- store in an airtight container in the refrigerator for up to 3-4 days
Dietitian Tip
Making recipes like these healthy Buffalo chicken bowls is a great option to get in lean proteins and tons of fresh veggies while leaving room for customization for the entire family. Everyone can pick & choose what they want! If you meal prep an option like this in advance, you'll likely to have enough for a couple of dinners or at least for dinner and lunch the next day. 
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊 
 

Nutrition

Serving: 1 bowlCalories: 315kcalCarbohydrates: 27gProtein: 27gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 57mgFiber: 1g
Keyword 30 minutes or less, gluten free
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